The amount of bone mass you achieve by the time you are 30 years old, and the rate at which you lose it after that, determines your risk of developing osteoporosis, a disorder that makes bones weak and brittle. You have more bone ‘in the bank’ and are less likely to get osteoporosis as you age if your peak bone mass is higher.
New bone is formed and old bone is broken down, therefore our bones are always changing. Your body produces new bone more quickly than it breaks down existing bone when you're young, increasing your bone mass. Around age 30, most people reach their peak bone mass. Following that, bone re-modelling goes on, but your bone mass loss is somewhat more than the amount you gain.
Bone health can be impacted by several causes. These include:
• The amount of calcium included in your diet. A low-calcium diet raises the risk of fractures, reduces bone density, and causes early bone loss.
• People who are physically inactive are more likely to develop osteoporosis.
• According to research, smoking may be a factor in weakening bones. The risk of osteoporosis may also be raised by consistently consuming more than one alcoholic beverage per day for women or two alcoholic beverages per day for males.
• The risk of developing osteoporosis is more in the case of women, as they have lesser bone tissue than men.
• You may have less bone mass to draw from as you age, and may be at risk if you are exceedingly thin (BMI of 19 or below) or have a small body frame.
• As you age, your bones weaken and grow thinner.
• You are also more vulnerable if you have an osteoporosis-afflicted parent or sibling, particularly if fractures run in your family.
• Bone loss can result from an excess of the thyroid hormone. Because oestrogen levels fall during menopause, women see a sharp rise in bone loss.
• The risk of osteoporosis is also increased by prolonged menstrual cessation (amenorrhoea) prior to menopause. Men may lose bone mass as a result of decreased testosterone levels.
• Both men and women's bones are weakened by severely limiting food intake and being underweight. Your body's capacity to absorb calcium can also be impacted by diseases including coeliac disease and weight-loss surgery.
• Bone damage can be caused by the long-term usage of corticosteroid drugs, selective serotonin reuptake inhibitors, aromatase inhibitors used to treat breast cancer. Certain anti-seizure drugs including phenytoin (Dilantin) and phenobarbital may further raise the risk of osteoporosis.
Compared to men, women usually have lesser bone density at birth, and osteoporosis risk might rise with time due to oestrogen deficiency. The good news is that osteoporosis can sometimes be avoided. You will be in better shape in your 50s and beyond if you begin taking care of your bones early.
Vitamin D
Your body uses calcium to strengthen your bones, and vitamin D aids in this process. Your liver and kidneys are in charge of producing vitamin D when your skin is exposed to sunlight. For a variety of reasons, including indoor living, sunscreen, skin tone, and seasonal variations, the majority of us cannot rely exclusively on the sun to get our daily dosage. Vitamin D levels in non-fortified foods are also low.
Your objective ought to be:
If you are 70 years of age or younger, take 600 IU of vitamin D daily.
If you’re 71 years of age or older, consume 800 IU of vitamin D daily.
Since many women don't get enough vitamin D from their food and sun exposure, supplements could be necessary to reach the recommended level.
Obtain Appropriate Calcium Amount
It's not always the case that more calcium is better. You should aim to meet the recommended daily intake:
For women aged 50 years and below, it is 1,000 mg
for women aged 51 years and above it is 1,200 mg
You might be able to obtain the majority of the calcium you need from your diet and supplement the remainder if your diet is well-balanced. In fact, you can be ingesting more calcium than you realise! Try using nutritional labels to determine how much you should consume each day. Just add a zero if the label states, ‘25 per cent of daily calcium,’ which indicates that you are receiving 250 mg of calcium per serving. Keep in mind that these labels are based on a daily allowance of 1,000 mg.
Protein Is Vital For Bone Health
All of the cells in your body, including the bones, contain protein. Eating protein raises bone mineral density. A daily intake of 0.4 grams of protein per pound of body weight is advised. Therefore, a woman weighing 140 pounds needs roughly 60 grams of protein daily. Both animal and nonanimal dietary sources provide protein.
Exercise
Most people are aware that exercise improves fitness, but did you also know that it's excellent for bone health? The cells that make bones are stimulated by exercise. However, just any exercise won't work. Try resistance and weight-bearing activities three or four days a week to support bone health.
Carrying your body's weight against gravity is the main goal of weight-bearing activities. Running, dancing, aerobics, hiking, tennis, and walking are all excellent weight-bearing exercises. Resistance training helps you develop bone and strengthen your muscles by using an opposing force, like water, weights, or an elastic band. Additionally, having strong muscles and good balance may help you minimise injuries or prevent falls.
The future of your bone health may be impacted by the decisions you make, starting from your childhood. Think about changing your lifestyle to include the following changes to protect it:
• Quit smoking
• Limit alcohol consumption
• Keep your weight in check
• Consume a well-balanced diet
• Stay active